Happy Black Friday! We’re in a giving mood!

Offer for new or returning clients. Only 5 spots available. Must be training 3x per week for a month!

The 3 lat pull down grip variations + which muscles they target as well as how the develop your back

Gorgeously charred sweet and spicy carrots with Chinese Five Spice contrasts with salty umami white bean puree. Compliments will abound. …

1 BARBELL TOTAL BODY BURN 4 Sets. Perform as a Circuit. 1️⃣ Good Morning x15 2️⃣ Overhead Shoulder Press x6 …

Growing up in a Greek household, KOFTA was often on the table. I love lamb! Unfortunately, it’s relatively high in …

Um…who doesn’t like pancakes? Especially when each serving has 32g protein! What a way to start the day! Concocted these …

Here’s my unbiased review of how the new Series 4 Apple Watch performs as a fitness tracking device. I really have grow to love this watch. It’s the gadget I thought i didn’t need, that i now can’t imagine living without!!!

So…what’s for dinner? Made you $**@%!!! But seriously, it’s f’ing delicious! THE BLUE BALLER SALAD Recipe serves 2 piggy people …

Out of my love for baked potatoes + potato salad, I’ve created my “LOADED Baked Potato” Salad. It really does combine elements of these two dishes but is super healthy, packed with vitamins + nutrients from colorful veggies + copious amounts of greens.

Favorite vegetarian protein source? MY FALAFELS! “I don’t mean mine as in I bought it, I mean mine as in …

Since Tom Brady released his TB12 Method, training with bands has seen a rise in popularity. I love using bands in conjunction with traditional weight training to provide a balanced approach to strength and conditioning. This article details the types of bands, how to use them and the benefits they provide.

Make the most of your time at the gym with these personal trainer devised tips!!!

Guess who hasn’t gotten sick in 3 years? ME! It ain’t genetic. Took over 30 years to learn, but I’m sharing the Cliff’s Notes! Here’s my Top 10 Tips to Fight Flus and Colds. This is the protocol I follow the instant I feel congested, fatigued, feverish and/or have been exposed to sick people. Hope this helps you stay fit and healthy too!

THE GUIDE to staying fit and eating clean in Barcelona. Recommendations for healthy restaurants, tapas, bike tour, bike rental, stand up paddle boarding, and hot spots.

Stop wasting time, get back on track with your fitness goals NOW!!! Put the holiday season behind you and use these tips from top Personal Trainers to get your weight under control.

Want an Easter treat without the guilt? Whip up these easy high protein truffles! Sweet Raspberry, Pistachio, Peanut Butter, Spicy Chocolate or Coconut centers are enrobed in a dark rich chocolate shell and a crunchy nutty topping.

Bored with potatoes? Try our Roasted Parsnips! Enlisting complementing flavors of fresh lemon zest and juice, parsley and pistachios, this dish uniquely balances sweet, salty, sour and umami. Delicious with any protein.

Wanted: Gluten Free homemade pizza dough. Lowfat. Low sodium. Infinitely more delicious than the dry premade crusts local restaurants defrost for you…ain’t they sweet! Healthy toppings list here too!

Pair super quinoa with garbanzo beans to create a complete protein, essential for proper nutrition when eating vegan or vegetarian diet. Bell peppers, fresh tomatoes and herbs provide crisp texture and a myriad of satisfying flavors! 397 calories 18g protein 18g fiber 8g fat.

Don’t waste money on every new fitness gadget! We at Fitness and Fuel have selected a few items truly worth your hard earned $$$. Here’s our top 5 favorite new fitness must haves!

A tasty, juicy soy-free low sodium vegetarian burger that finally acts like a legit protein source! 12 grams protein, and unlike typical veggie burger, that protein is not dwarfed by fat…only 2 grams! Easy 10 minute prep and cook!

Everyone wants to get the best results out of their Personal Training sessions. Here’s list of tips from our most successful clients which have helped them achieve (and maintain) amazing transformations!

STOP confining yourself to the fixed weight machines. Hit the free weights instead! You’ll get a better workout, develop more muscle and work your stabilizers resulting in shredded six pack abs.

Virtually eliminate fat and amplify flavor with this tangy, zesty yet sweet Smoky Lemon Vinaigrette using roasted pistachio oil! As always, recipe is low fat, gluten free, sugar free (sweetened with stevia), and surprise, this one’s 100% salt free!

Never let the “I don’t have time” excuse derail your workout. These 3 exercises will kick your butt ASAP!!!!

Gochujang is a pungent fermented Korean condiment with a complex sweet, spicy earthy umami flavor. Often called Korean Ketchup, its versatility makes it ideal to add heat to many savory Asian & fusion dishes. Unfortunately, manufacturers today churn out an extremely processed & nutritionally devoid product. Let’s fix that! Whip up the unmistakable flavor of gochujang without the undesirable sugar, sodium & MSG. Recipe is also organic & gluten free!

So if you want to target those biceps for big, ripped arms, stop wasting countless hours doing curls. Instead, opt for a compound movement like a chin-up that will move more weight and burn more calories.

Much of our workout is spent on our feet, so must place priority on finding the best shoe for your foot and activity to avoid injury and improve performance and results!

If you want to build or tone your quads and glutes, choose squats, over the leg press machine. Squats are far more complex lifts that deliver far superior results.

Sick of green salads? Enjoy a rainbow of delicious veggies thinly sliced and tossed in a delicate low fat lemon dill vinaigrette with high protein super grain quinoa in our Dilly Lemon Quinoa Veggie Salad. Watch the video!